Training at Altitude

Seven of the world's top training sites for distance runners and insights about altitude training

You don’t have to be elite to take advantage of altitude training. For a dream running vacation, we've profiled seven places on the following pages you might consider spending a week or two in during the coming year.

Although the precise effects of altitude training have not yet been proven scientifically, but nearly all top runners have embraced it and recognize the benefits. The premises is that altitude training can boost aerobic efficiency at lower elevations by an increased ability to transport oxygen to muscles. While training at altitude, there is an increase in red blood cell count that comes about from the increase in erythropoietin (EPO) during the first three weeks at altitude. But not everyone reacts to altitude training the same way. You need to give it a try to find out if it suits you. Some people have problems with higher altitudes, others need extra time adapting or have a hard time to peak at the right moment. While the body will begin to adapt during the first three weeks, don’t expect to see immediate changes in performance.

Real results might not occur for four to six weeks. It is recommendable to run at elevations of about 5,000 to 7,500 feet, but also on lower altitudes you can experience positive benefits. Pay attention to the fact that you need to drink more on higher altitudes, and look critically at your eventually diminished appetite. Finally, you need to downgrade the intensity of your training to get the same results. You’ll have to work harder during speed sessions and long runs at altitude to maintain the same effort, but your times will be slower.

For more, read this story about the latest research about altitude training or pick up a copy of “Altitude Training and Athletic Performance” (2003, Human Kinetics), written by Randy Wilber, Ph.D., a senior sports physiologist at the U.S. Olympic Training Center in Colorado Springs.

Iten, Kenya

Thanks to Brother Colm O’Connell and his St. Patrick’s High School, this remote, high-altitude village in the Rift Valley Province has been a home base for numerous world- and Olympic champions as well as many of the world’s top marathoners. However, it was the opening of Lornah Kiplagat’s training center here in 2000 that made Iten an attractive destination for runners of all levels — from up-and-coming American high-schoolers to distinguished masters. The facilities — which include a gym, sauna, swimming pool and clean and comfortable dorm-like accommodations — are modern and professional, and recently the first espresso machine has also found its way to the center. Besides that, you will not find too much unnecessary luxury. But you really won’t need much other than your running gear and maybe a small digital camera. As you make your way across numerous trails and soft red dirt roads, surrounded by sympathetic and hospitable Kenyans, you’ll understand and experience how these people have managed to progress as world-class runners despite a decidedly meek way of life. Not only is the scenery inspiring in this valley at 7,800 feet; everywhere along the trails you’ll find small children encouraging you, even if you’re gasping for air. The mainly unpaved roads can be flooded during the rainy season, but the cinder tracks are impressive and ideal for speed sessions. If you’re lucky, the ever-engaging Kiplagat might join your dinner table to share stories, offer some moral support or provide a bit of critical coaching advice.

When? Close to the equator the temperatures are always mild. The last couple of years even the rainy season (August and September) has been pretty dry.

Who? In any given week, Iten is a who’s who (and who will be who) of Kenyans, but for starters the list includes marathoners Edna Kiplagat, Moses Mosop, Patrick Makau, Wilson Kipsang, Emmanuel Mutai and Abel Kirui, plus track stars David Rudisha, Vivian Cheruiyot, Sylvia Kibet, Linet Masai and, on a part-time basis, Asbel Kiprop and UK distance star Mo Farah. Sally Kipyego, who runs for the Oregon Track Club, spent time several months in Iten preparing for the world championships, as did the UK 5,000m specialist Helen Clitheroe and 1500m ace Hannah England and New Zealand’s Jake and Zane Robertson. Marathon world record-holder Paula Radcliffe spent several weeks in Iten as a guest of Kiplagat after earning a 2012 Olympic qualifier in September’s Berlin Marathon.

* Check out the Belgian restaurant in the village or the eclectic Kerio View (kerioview.com); both are an oasis of luxury.

* Consider leaving your running shoes behind when you depart Iten. They will be put to get use with a appreciative second owner.

* Drink only bottled water and avoid raw food, ice or fruit juices.

Albuquerque, New Mexico

One of the quintessential cities of the Southwest, modern Albuquerque is a centuries-old enclave teeming with Native American, Spanish and Western American heritage. The Duke City was “discovered” by runners some 30 years ago as an attractive and reasonably cheap place for altitude training. Liz McColgan, Noureddine Morceli, Khalid Skah, Paula Radcliffe and Amy Yoder Begley are among the runners who have made it a temporary training base. The clean, dry air, small-town feel, presence of an international airport and abundance of runnable trails — including an idyllic 15-mile route along the banks of the Rio Grande — have contributed to Albuquerque’s popularity among runners. The mild climate (seldom snow and lots of sun) is another good reason for training in this arid environment at 5,300 feet. More than 120 miles of rolling dirt roads on the outskirts of town are a sheer delight for long runs, including many challenging routes through the iconic Sandia Mountains that provide a majestic 10,000-foot eastern backdrop to the city. Although the climate is relatively mild — especially compared to other southwestern cities in Arizona and Texas — Albuquerque gets a lot of sun year-round and there isn’t much shade on the roads or the trails, so be sure to lather up in sunblock.

When? Because of the heat in the summer and cold temperatures in the winter, the best times to train in Albuquerque are the spring (March to May) and the fall (September to November). Although locals consider the climate to be very mild — especially compared to other southwestern cities in Arizona and Texas — it’s best to run early in the summer because there’s not much shade anywhere in the area.

Who? Paula Radcliffe has often trained in Albuquerque during the last 10 years, while Lauren Fleshman, Amy Yoder Begley and Alan Webb have been among the many occasional visitors. Many second-tier Kenyans have made Albuquerque a home base for the U.S. road racing season, as have Japanese and Australian national teams. The Duke City has had its share of Olympic medalists among its part-time residents, including Liz McColgan, Noureddine Morceli, Gabriel Szabo, Khalid Skah and Josiah Thugwane.

Travel Tips* Don’t forget the sunblock. Albuquerque gets a lot of sun year-round and there isn’t much shade on the roads or the trails.

* If you stay in the city, you can survive without getting a rental car. Many trails and local high school tracks are within running distance from downtown. Although some professional and post-collegiate runners train on the University of New Mexico all-weather track, the school only allows limited access to the facility.

* The Albuquerque Road Runners (aroadrun.org) hold numerous events and group runs throughout the year.

* You can run up the roads or trails of Sandia Peak and pay $12 for a tram ride back own. For an added diversion, you can take a 90-minute train ride to Santa Fe, 63 miles to the northwest, and find dozens of additional running routes.

St. Moritz, Switzerland

The posh ski resort town of St. Moritz, twice the host of the winter Olympics, is, in summertime, a popular hangout for all sorts of athletes. For distance runners, its main attractions are its relatively high elevation (near 6,000 feet) and the somewhat lower-lying (four-lane) track and adjacent fitness center on the floor of the Engadin-St. Moritz Valley. (It can be quite crowded with world-class stars in the summer, including Americans Chris Solinsky, Matt Tagenkamp and Evan Jager.) The remarkably dry air is also attractive, as is the fact that St. Moritz is a small town (population 5,600) and gets 322 days of sunshine every year. It’s a sublime training respite in the heart of the Swiss Alps, but it can on par with just about any luxury vacation destination in Europe. (And that’s especially true with the unfavorable exchange rate between the U.S. dollar and the Swiss franc.) St. Moritz is characterized by lavishness and elegance: 50 percent of the hotels are rated at least four stars and exquisite restaurants abound. Some of the best smooth gravel trails can be found alongside the three massive lakes in the valley — St. Moritz, Champfer and Silvaplana — below the towering 13,284-foot summit of Piz Bernina, the tallest mountain in eastern Alps. Most of the lake trails are almost flat, but those looking for more challenging terrain can naturally find it in abundant supply on the routes that meander up the mountainsides.

When? St. Moritz gets 300 days of sunshine per year. The ideal time to visit are from mid-June until mid-September, even though short rain storms are common. May and October are still fine, but with the odd chance of snow and frost.

Who? Dozens of top runners from around the world live and train here during the European track circuit. Among the Americans who have visited there frequently in the last several years are Nike Oregon Project runners Chris Solinsky, Matt Tagenkamp and Evan Jager, Kara Goucher and Dathan Ritzenhein.

* Two of the more reasonably priced hotels in town are Hotel Sonne (sonne-stmoritz.ch) and Hotel Laudinella (laudinella.ch). If you’re planning a longer stay, consider renting an apartment might be a more affordable lodging option.

* Cheap shopping is possible 28 miles to the east in the small Northern Italian town of Livigno, which has had tax-free status dating back to 1840 when the Austrian Empire ruled central Europe.

Boulder, Colorado

In the 1960s Boulder became popular as a hippie hangout; in the 1970s, Frank Shorter moved to town and soon thereafter dozens of top American runners followed, making it the country’s first “runners’ mecca.” Since then thousands of runners from all corners of the world have found their way to the laid-back, liberal (and sometimes self-righteous) utopia at the base of the Flatirons. The 5,430-foot elevation, a seemingly endless network of trails and rural dirt roads, two all-weather tracks, three good running shops and access to top sports medicine professionals are the primary reasons why many elite runners spend part or all of the year in this eco-friendly city. With the Rocky Mountains out the back door and more than 300 days of sunshine every year, cozy Boulder lives and breathes endurance sports; aside from having a strong community of road runners and marathoners, it’s also a popular training ground for both top-tier pro and recreational triathletes, cyclists and ultrarunners. Magnolia Road, an 8-mile dirt road situated at about 8,500 feet in the foothills, is one of the most popular — and challenging — training venues for runners of all levels. You’re just as likely to see Edna Kiplagat, Jorge Torres or the nationally ranked University of Colorado cross country teams up there as you are a group of thirtysomething women aspiring to run a 3-hour marathon. Certainly Boulder has grown and changed considerably since Shorter first arrived, but its heart still beats as one of America’s most vibrant running towns.

When? Although Boulder is known for mild winters and little snow, the ideal times for training are from mid-April until mid-September.

Who? Gold medal marathoners Edna Kiplagat (part-time resident) and Constantina Dita (who lives in nearby Erie) are among the most accomplished international runners, but the local crew also includes three-time Australian Olympic marathoner Lee Troop, track runners Renee Metivier-Baillie, Steve and Sara Slattery and Billy Nelson, plus American marathoners Jorge Torres, Jason Hartmann, James Carney, Pat Rizzo, Justin Young, Tyler McCandless, Trent Briney, Fernando Cabada and Paige Higgins. Boulder has also been a haven for Kenyan runners coached by German coach Dieter Hogen, as well as the Japanese and Romanian women’s national teams. Retired international stars Frank Shorter, Mark Plaatjes, Arturo Barrios, Steve Jones and Lorraine Moller are still active in the local running community.

Travel Tips* The Boulder Road Runners (boulderroadrunners.org) and Boulder Trail Runners (bouldertrailrunners.org) welcome visitors to their group runs. In the summer, the BRR hosts six community track meets at the University of Colorado’s Potts Field.

* There are more than 150 miles of interconnected trails close to downtown Boulder and 250 additional miles of trails within an hour’s drive.

* The best and most accessible all-weather track is at Fairview High School at the south end of town, which on Tuesday and Thursday morning is often replete with elite runners and triathletes running workouts together.

San Luis Potosi, Mexico

This charming central Mexican town still breaths the colonial atmosphere of the 17th century. The 6,200-foot elevation, mild climate and extraordinary La Loma sports complex make it an attractive place for world-class runners to train or rehab — including Americans Shalane Flanagan, Shannon Rowbury and Leo Manzano — but even non-competitive runners will enjoy this charming setting and the local Mexican culture. (Two-time New York City Marathon champion German Silva organizes the running program at the center.) Apart from excellent running opportunities, La Loma has large, well-equipped facilities for cardio-fitness, weight training, Pilates, spinning and swimming. (The indoor pool has been a home-away-from-home to Olympic swimming star Michael Phelps and many top college and national teams.) The surface of the local all-weather track is a bit harder than normal, but it is surrounded by a mile-long gravel trail. Due to the many cross-training possibilities La Loma is sometimes named “the best place to be when you’re injured.” In the charming Tangamanga Park 10 minutes from the center of town, there’s a perimeter trail ideal for 45- to 60-minute runs. While it helps to speak Spanish in town, the international language of running needs no translation here.

When? The temperatures stay comfortable throughout the year. Even in summer, it cools down in the evening and at night, which means sound sleeping is never a problem.

Who? San Luis Potosi was the training home of German Silva for years, but recently it’s been a training refuge for Americans Shalane Flanagan, Shanon Rowbury and Leo Manzano, as well as Moroccan marathoner Abderrahime Bouramdane and Moroccan-born American Khalid Khannouchi during his recent comeback attempt.

* There are fantastic network of runnable trails that climb to 7,200 feet just outside of the village of Bledos, about 40 minutes away by car.

* Drink only bottled water and avoid raw food, ice or fruit juices.

Flagstaff, Arizona

In this growing paradise for runners you shouldn’t be surprised when you bump into a fast marathoner in the supermarket. Situated at nearly 7,000 feet above sea level, this reasonably small city along historic Route 66 is overflowing with aspiring elite runners: it has mild weather, several good all-weather tracks, a great indoor track, well-equipped fitness centers and top physiotherapists. But really it’s the modest character, the beautiful scenery, the numerous trails and the altitude that count most to locals in the McMillan Elite program and frequent drop-in visitors like Ryan Hall, Magdalena Boulet and Wesley Korir. Though lacking the quaintness of Boulder and running history of Eugene, Flagstaff is surrounded by mountains and forests with a large roster of runnable dirt trails and rolling mountain roads. While his elite runners are often training on soft surfaces, coach Greg McMillan occasionally has marathoners Brett Gotcher, Nick Arciniaga and Stephanie Rothstein grind through 15-mile tempo runs on Lake Mary Road, a semi-remote rolling route southwest of town. There are also challenging technical mountain running routes nearby, including a section of the 800-mile Arizona Trail. In essence, Flagstaff is everything you need in a training base and not much more. Or considerably more, depending on your outlook.

When? April to September are the best months for training. While Flagstaff is known for bouts of extended cold weather in the winter, it’s high elevation precludes it from ever being too hot. It rains twice as much from July to September than it does from April through June but it’s still not enough to disrupt training.

Who? Coach Greg McMillian and his McMillan Elite team have been based in Flagstaff since 2007 (the current crew includes marathoners Brett Gotcher, Nick Arciniaga, Stephanie Rothstein and Emily Harrison) while other top local runners include Olympic trials marathon qualifiers Jeff Eggleston, Fasil Bizuneh and Mike Smith. Among Flagstaff’s regular drop-in visitors include marathoners Magdalena Lewy Boulet, Ryan Hall and Wesley Korir.

Font-Romeu, France

After a dazzling ride through the eastern Pyrenees, you arrive on a plateau village with several hotels, two tracks, dozens of dirt trails and the National Center for Altitude Training. This is Font-Romeu, a classical high-altitude training ground since the 1968 Summer Olympics. The altitude of 6,000 feet has attracted everyone from sumo wrestlers and gracious female figure skaters, but of late it’s been the part-time European training ground for some of the world’s top distance runners. Paula Radacliffe maintains a second home there, while elite Spanish trail runner Kilian Jornet and U.S. 10,000m record-holder Galen Rupp have all spent time there in recent years. Most of the rooms in the national training center are relatively small, but it’s in the midst of a huge renovation. For a reasonable price, though, you’ll get full accommodation with use of all sports facilities, provided you can show a membership card of a sports federation (such as a USATF card). Most of the trails are well-suited for consistent high-cadence running. Outside the training center you’ll find a rough and uneven terrain designated for pure mountain training. And finally, near 7,000 feet above sea level, you’ll find a specially laid, flatter trail that measures about 4K. Font-Romeu is a classic French mountain village, complete with Alpine architecture, elegant French and Italian restaurants, mountain-inspired outdoor gear stores and many savory bread and sausage shops. Accordingly, the people are friendly and accommodating with an appreciation for endurance sports, the mountains, a good meal and a nice glass of wine.

When? If you want to outrun snowy conditions, it’s best tot visit Font-Romeu between May and October.

Who? World-record marathoner Paula Radcliffe has made Font Romeu one of her permanent training bases for many years. Other frequent visitors include British middle-distance star Lisa Dobriesky, British marathoner Helen Decker, elite Spanish trail runner Kilian Jornet and New Zealand runner/triathlete Kris Gemmell. Switching things up from their usual European refuge in St. Moritz, Alberto Salazar took Galen Rupp and Mo Farah to Font Romeu last summer for a bout of altitude training during a break in the European track circuit.